Date: 2026-05-19
AO: The General
Q: Gherkin ,
PAX: Flux, Gherkin, Jag, Hardship, Landscape, Roulette
FNGs: None
COUNT: 6
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into teams. Traditional scoring – 3 points through the hole, 1 point on the board, learners are 0. – Q starts a timer for 4 minutes.
– One PAX is the thrower and throws 4 bags (1 bag at a time tends to produce a better result).
– As the throwing PAX scores points, his team performs 1 rep of the designated exercise. i.e. if he scores 4 points, the rest of the pax do 4 reps.
– After throwing the 4th bag, he retrieves his bags and hands them to another team member.
– The next PAX cannot throw until all team members (except the PAX who scored the points) have completed the # of reps required.
– The process is repeated with the PAX taking turns throwing until a team has scored 25 or more.
– If a team reaches 25 before the timer ends, the round is over. All teams perform 1 rep for each point less than 25 scored by the last place team. If no team finishes before the timer ends, all the teams lose and perform 1 rep for each point less than 25 scored by the last place team + 3 reps as a penalty for no team finishing in 4 minutes. Exercises:
Round 1: Blockees
Round 2: Thrusters
Round 3: Burpees
MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer Thursday nights in Arlington. Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.
– Fitness is part of F3 but the fellowship and faith are more important. Being here for each other is what it’s really all about.
F3 The Capital 